GROUP CLASS WORKOUT

Warm Up:
1 minute internal hip rotation stretch
4 Rounds:
10 second overhead dumbbell hold
5 tempo presses
5 dumbbell overhead squats (each arm)
5 inchworms

MetCon:
Welded:
30-20-10
single arm dumbbell overhead squats (40#/25#)
burpee box jump (24″/20″)
scaled: single dumbbell front squats (75#/50#)
*12 minute time cap

Welded Lean:
20 Rounds
5 toes to bar/knee raises
5 push ups
5 deadlifts (95#/65#)
*35 minute time cap

Cool Down:
2 minute seated straddle
2 minute pigeon